The hidden visceral fat is dangerous

While everybody is concerned about being overweight and obese there are many who are skinny but are still metabolically obese and at a higher risk of cardiovascular disease, diabetes, cancer and dementia.

Being skinny with the perfect Body Mass Index creates the wrong impression that one is healthy. But that is not so.

Visceral fat in the abdominal organs is the culprit as it accumulates in this region and causes abdominal obesity. Dr Tapas Mishra, senior consultant and bariatric surgeon at Apollo Hospitals explained, “Visceral fat is more dangerous as it tends to accumulate near the various organs. In Indians we find that people have perfect body mass index but too much of visceral fat. This is because they actually lack muscle in the body due to their food habits. This makes them prone to high cholesterol, high blood pressure and diabetes.”

This is because the diet of Indians has less protein and a huge bulk of carbohydrates. Dr Abhay Agarwal, senior bariatric surgeon explained, “It is not only the vegetarian Indians but also the non-vegetarians who do not take adequate amount of proteins. To add to this, their lifestyle is that on the couch. They are sitting at their work places, while watching television and also relaxing. This increases the intra-abdominal fat which is the tendency of most people in India.”

But the skinny fat are often unaware that it is the abdominal obesity which is a cause of their health issues. Nutritionist Usha Sree explained, “Those who are skinny are often taken by surprise when they suffer from knee pain. They can’t come to terms with it. But the reason is that it is a metabolic disorder where the fat is accumulating in the abdomen region and that causes stress on the knee. They have to work hard on reducing abdominal obesity and that is quite a tough task for many of them.”

A quick way to check if you are abdominally obese is to measure the waist size. Men with waists that measure more than 35 inches and women with waists that measure more than 30 inches are considered to be abdominally obese according to Dr Tapas Mishra.

Reducing the portion size is the key to dealing with visceral fat state experts. Reducing food in between meals like junk foods is also found to work. Clinical dietician Dr M Gayatri with Apollo Hospitals explained, “There have been various experiments carried out and it has shown that short-cut methods to cut down on abdominal fats have not worked. The best method to reduce fat is via diet and exercise regime which together can help to reduce it. Also, junk food in between meals is a clear no. If the person is hungry or craving for food then they can have a fresh fruit or dry fruits which will help them.”

Reducing food from three meals a day to small portions of five is found to work as it improves the metabolism of the body and allows it to function effectively.

Dr Venugopal Pareekh, senior bariatric surgeon explained, “A 45 minute work-out schedule is found to work well for those who are at borderline of obesity and abdominal obesity. It has to be done under trained instructors where the attention has to be paid on reducing the abdominal mass.”

Methods to reduce abdominal obesity:

A diet rich in fruits, vegetables, whole grains and lean meats helps to lower visceral fat.

Opt for low-carbohydrate and gluten free diet which will ensure that the fat does not accumulate in abdomen region.

Reduce the portion size of foods.

Incorporate high-intensity training into the fitness routine like resistance training using weights and also cardio like sprints.

Avoid sugary desserts, soda and junk foods.